general warmup (15 minutes)

rear barbarian walking lunges x  20 reps

barbarian walking lunges x 20 reps

Americanas x 40 reps

double club seated lateral pull overs x 15 reps

1/2 kneeling 1 hand front pull overs x 10/10 reps

specific warmup (5 minutes)

double club pause front cleans set up and light practice

strength (20 minutes)

heavy double club pause front cleans x 4 reps x 7 sets

conditioning/accessory work (2 rounds)

dead-stop side swings x  8/8 reps

kneeling 2 hand angle press x 15 reps